As the weather starts to cool, the days start getting shorter and club coaches start to think up ever more evil running sessions, physios and trainers working at local sporting clubs know that it means only one thing: shin splint season is here.
The most common cause of ‘shin splints’ is medial tibial stress syndrome, which is characterised by tenderness and pain over the distal third of the inside aspect of your shin bone. I hear a lot of misconceptions among the general public about the cause of MTSS and what is required to fix it.
The cause is usually straightforward. When we run, the impact of our foot hitting the ground is transferred up our leg. The area of the shin bone that gets sore with MTSS is an area where a large amount of force is absorbed. If you are suddenly doing a lot more running than your shins are used to and you do not allow enough time for the bone to recover afterwards, this area of the bone can start to get inflamed and sore.
Fixing shin splints is typically straightforward as well. If you do less running for a couple of weeks and have longer recovery periods of several days after you run, you should find the soreness subsides. Stay fit over this period in other ways such as swimming, cycling, cross training or weights. If you slowly and steadily increase the amount of running you do after this rest period, ice your shins after exercise and ease back into running on softer ground. You should notice the pain does not return
In more severe/irritable cases, other strategies may be required to get on top of your sore, tender shins. Some of these may include buying a new pair of shoes, changing your running technique, orthotics, improving ankle flexibility and targeted muscle strengthening.
If pulling back on running kilometres for a couple of weeks does not resolve your pain, get your shins assessed by an expert.
